1. Artificial Trans Fats Are Not Suitable For Human Consumption

Producing them involves high pressure, heat and hydrogen gas in the presence of a metal catalyst.

This process turns liquid vegetable oils into a thick, toxic sludge that is solid at room temperature.

You have to wonder what was going through the head of the person who actually thought of putting this stuff in food and selling it to humans. It is baffling, really.

Of course, trans fats are more than just unappetising. Studies have shown that they are incredibly harmful as well, linked to a drastic increase in heart disease risk (1, 2).

2. You Don’t Need to Eat Every 2-3 Hours

You really don’t need to be constantly eating in order to lose weight.

Studies have actually looked at this and found that smaller, more frequent meals have no effect on fat burning or body weight (3, 4).

Eating every 2-3 hours is inconvenient and completely unnecessary for the majority of people. Just eat when you’re hungry and make sure to choose healthy and nutritious foods.

3. The Mainstream Media Should Never be Trusted For Nutrition Information

The mainstream media is part of the reason for all the nutrition confusion out there.

These stories often get a lot of attention, but when you look past the headlines and read the actual studies, you find that they are taken way out of context.It seems like every week there is a new study making headlines, often contradicting another study that came out just a few months earlier.

In many cases, there are other higher quality studies that directly contradict the media frenzy (which rarely get mentioned).

What’s more, it led to a plethora of processed “low-fat” foods to be brought to the market. Because foods taste bad without the fat, the food manufacturers added a whole bunch of sugar to them instead.

Foods that are naturally low-fat (like fruits and vegetables) are great, but processed foods with “low-fat” on the label are usually loaded with unhealthy ingredients.

8. Fruit Juice is Not That Different From Sugary Soft Drinks

However, fruit juices contain just as much sugar as sugary soft drinks like coca cola (12)!

There is no fiber in them and no chewing resistance, making it very easy to consume massive amounts of sugar.

A single cup of orange juice contains just as much sugar as 2 whole oranges (13, 14).

If you’re trying to avoid sugar for health reasons, then you should avoid fruit juice as well. It is just as bad, and the small amounts of antioxidants do not make up for the large amounts of sugar.

9. Feeding Your Gut Bugs is Critical

Did you know that you are actually just 10% human?

The bacteria in the intestine, known as the gut flora, actually outnumber human cells 10 to 1!

In recent years, research has shown that the types and number of these bacteria can have profound implications for human health, affecting everything from body weight to brain function (15, 16).

Just like your body’s cells, the bacteria need to eat, and soluble fiber is their preferred fuel source (17, 18).

This may be the most important reason to include plenty of fiber in your diet, to feed the little guys in the intestine.

10. “Cholesterol” is Not The Enemy

What people generally refer to as “cholesterol” isn’t really cholesterol.

When people talk about the so-called “bad” and “good” cholesterol, they’re actually referring to the proteins that carry cholesterol around.

LDL stands for Low Density Lipoprotein and HDL stands for High Density Lipoprotein.

The truth is, cholesterol is not the enemy. The main determinant of heart disease risk is the type of lipoproteins that carry cholesterol around, not cholesterol itself.

11. Weight Loss Supplements Almost Never Work

There are tons of different weight loss supplements on the market.

The problem is that they almost never work. They are claimed to lead to magical results, but fail when put to the test in actual studies.

Even the ones who do work, the effect is too small to really make a noticeable difference.

People who promote magic solutions like weight loss supplements are actually causing harm, because this distracts people from the things that actually matter.

The truth is that the only way to lose weight and keep it off, is to adopt a lifestyle change.

12. Health is About Way More Than How Much You Weigh

People focus way too much on just weight gain/loss. The truth is that health goes way beyond that.

Many obese people are metabolically healthy, while many normal weight people have the same metabolic problems associated with obesity (19, 20).

Focusing just on body weight is counterproductive. It is possible to improve health without causing weight loss, and vice versa.

It appears that the area where fat builds up is important. The fat in the abdominal cavity (belly fat) is associated with metabolic problems, while the fat under the skin is mostly a cosmetic problem (21).

Therefore, reducing belly fat should be a priority for health improvement, the fat under the skin and the number on the scale don’t matter as much.

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